29-Aug WOD

60min Spin

5 Rounds

5x 70kg Deadlift

20x PUs

6 Rounds of 

10x 17.5kg Goblet Squat

10x PUs

28-Aug Upper 2

Bench Press – 4x8 @90kg (85)

Bent Over Row – 3x8-10 @37.5kg – Tempo 3:1:1:0

Incline Smith Machine Press – 3x12 @72.5kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Face Pulls – 3x15 @25kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

27-Aug Spin

45min

26-Aug Lower 1

Hack Squat – 4x6-8 @125kg

Leg Press – 3x10 @280kg – Tempo 3:1:0:1

RDL – 3x12 @60kg

Lunges – 2x20 @40kg (30kg)

Hamstring Curls – 3x12-15 @61kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 1x15 @25kg (13)

Standing Calf Raise - 4x8 @125kg

25-Aug Upper 1

Blench Incline Press – 4x5 @60kg

Chest-Supported DB Row – 3x8-10 @37.5kg – Tempo 3:1:1:0

Machine Chest Press – 3x12 @80kg – Tempo 3:1:1:0 (62.5)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

5k Astro

24-Aug Spin

60min 

23-Aug Spin

60min

22-Aug Upper 2

Bench Press – 4x8 @90kg (85)

Bent Over Row – 3x8-10 @37.5kg – Tempo 3:1:1:0

Incline Smith Machine Press – 3x12 @72.5kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Face Pulls – 3x15 @25kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

20-Aug Spin

60min

19-Aug Lower 1

Hack Squat – 4x6-8 @125kg

Leg Press – 3x10 @280kg – Tempo 3:1:0:1

RDL – 3x12 @60kg

Lunges – 2x20 @40kg (30kg)

Hamstring Curls – 3x12-15 @61kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 1x15 @25kg (13)

Standing Calf Raise - 4x8 @125kg

18-Aug Upper 1

Blench Press – 4x5 @90kg (85)

Chest-Supported DB Row – 3x8-10 @37.5kg – Tempo 3:1:1:0

Machine Chest Press – 3x12 @80kg – Tempo 3:1:1:0 (62.5)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

5k Astro

16-Aug WOD

5 Rounds - 

1min Spin

5 Dips

10 PUs

10 50kg Deadlifts

10 16kg KB Swing

10 Over Shoulder 25kg Slamball

5 Rounds -

20 PUs

10 16kg KB Swings

BC Finisher 

15-Aug Lower 1

Hack Squat – 4x6-8 @120kg

Leg Press – 3x10 @280kg – Tempo 3:1:0:1

RDL – 3x12 @60kg

Lunges – 2x20 @40kg (30kg)

Hamstring Curls – 3x12-15 @61kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 1x15 @25kg (13)

Standing Calf Raise - 4x8 @125kg

14-Aug Spin

60min Spin

9-Aug Upper 1

Blench Press – 4x5 @90kg (85)

Chest-Supported DB Row – 3x8-10 @37.5kg – Tempo 3:1:1:0

Machine Chest Press – 3x12 @80kg – Tempo 3:1:1:0 (60)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @47.5kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

8-Aug Spin

45min

7-Aug WOD

10 Round

300m Sprint

15x Squat

15x PUs

Leg Ext 

Shoulder Press

BO Row

Lateral Raise

BB Curls

Tri Pushdown

5-Aug WOD

Leg ext 

Lay pulldown

Bench(m)

Tri ext(m)

Lunges (3x16)

RDL

B Curl

2-Aug WOD

Bench 

BO Row

Incline Bench 

Shoulder Press

Lat Raise

Leg Extension

RDL

Calf Raise

BB Bicep Curl 

Tri Kick Backs